SPRC Blog

5 TIPS FOR YOUR FIRST HALF MARATHON September 06, 2016 13:55

 First Half?

Take a Look at these Essential Tips

 

  1. Build up to higher distances gradually

If you’ve never gone more than 3 miles, it’s not a good idea to have your next run be a 10-mile run. Take a few weeks to gradually increase your mileage and build up to the higher miles.

  1. Don’t try to increase speed on longer runs

Longer runs should be done at a steady, slower than average pace. Doing speedwork training, or short distances at slightly higher pace, will be much more effective when it comes to helping your pace increase.

  1. Take time for recovery

Not only is a recovery run (very slow pace) needed on a regular basis during training, but taking a day off should be part of your routine. A walk or swim is considered active recovery, so you can use cross training as a recovery day. Also get plenty of sleep!

  1. Swap between two pairs of running shoes

If you can, purchase two pairs of running shoes for your half marathon training. One shoe should be a trainer for shorter distances. Often, this is where a lightweight shoe is helpful. One shoe should be a longer distance trainer. A bit more cushion is usually ideal for that second shoe. Most importantly, make sure to get a proper fitting for the running shoes prior to purchasing so you don’t end up in the wrong type of shoe.

  1. Fuel during your training

It’s important to fuel your body, especially for distance running. As your body’s electrolytes become depleted, water is simply not enough for endurance training. Find what works for you and stick with it during the race. No new nutrition on race day! Protein and carbs are important to consume after the race.

 

Ready for your shoe fitting? Come into St. Pete Running Company!

Our StrideSmart Fitting Process is a one-of-a-kind analysis that will help you get into the best shoes for YOU!

 

 

 

Blogger Bria works at St. Pete Running Company as a customer service manager.


7 MISTAKES RUNNERS MAKE WITH SHOES August 02, 2016 14:09

Picking the Right Shoe For You

 Do You Make These Mistakes With Your Shoes?

  1. Selecting shoes that are too small

A running/walking shoe should be about a half size bigger than the measurement of the foot. For example, a woman who measures at size 8 ½ would most likely have the best fit in a size 9 running shoe or bigger. Swelling occurs during a walk or jog, and having about a thumb width from the longest toe to the end of the shoe is a minimum suggested length.

  1. Running in worn out shoes

This is a big problem with new runners. When shoes are worn out, they should be replaced. A good rule to follow is to buy a new pair after six months of wear. If you keep track of mileage, most shoes will last up to 500 miles, but there are factors such as cushion level in the shoe, foot strike position, weight of the runner, frequency of workouts that can decrease the amount of miles for any given shoe.

  1. Foot shape, arch height, or pronation determine which shoes you buy

This is the #1 mistake made not only by consumers, but also by sports and running store employees. Research has shown these common misconceptions to be false, and that selecting shoes by these factors can actually lead to foot and knee problems. During walking and running, pronation will occur and naturally absorbs shock. Excessive pronation should be corrected with strengthening exercises for the foot, leg, and hip, rather than by a certain type of shoe.

  1. Your shoes have too much cushion or “support”

This is another common mistake. The extra cushioning can cause bad habits to form. The cushion can cause runners to land with greater impact than with a shoe that has less cushioning. Orthotics and inserts for arch support are often not necessary in the long term. A therapist can help increase foot strength with exercises. With increased foot strength, orthotics and inserts will not be needed and a proper running shoe can be selected.

  1. You purchase shoes online

While this may seem like an easy way to replace shoes, it’s also the least effective method of getting the proper model for you. When you find a running or walking shoe that you like, a new model of that shoe will likely come out within 8-12 months of your original purchase of the shoe. New models will come with changes, and some of those changes might mean the new model will not be the ideal shoe for you anymore. The best practice is to go to your local running store and get a shoe fitting to confirm that the newest model of your favorite shoe is still the shoe that will work for you. Not to mention the economic benefits of supporting local shops!

  1. You purchase a shoe based on color or the recommendation of a friend

When it comes to running and walking shoes, do your feet a favor: ignore the colors and judge the shoes by the way they make your feet feel. Men can be just as picky as women when it comes to colors on running shoes. Let the comfort of your feet be your guide rather than the colors on the shoes. Also take any recommendation from a friend with careful consideration. Their foot is different than yours, and their ideal shoe is not very likely to be yours.

    1. Confusing the Signs of Worn Out Shoes with Something Else

    A common sign that shoes are worn out is the onset of bilateral pain in the feet, the knees, or even the hips. If you’ve been running or walking without pain in areas that suddenly begin to hurt on your run, first ask yourself how long you’ve had the shoes. If your mileage exceeds 500 miles or if it’s been more than 6 months since you bought the shoes, it’s possible that the pain you’re experiencing is an indicator that the shoes have worn down and need replacing. Be sure to consult a professional if you believe the pain is not related to your shoes.

     

     

    When it comes to shoes, pick comfort over looks!

     

     

     

     

     Blogger Bria works at St. Pete Running Company as a customer service manager.


    7 TIPS FOR RUNNERS IN A RUT June 15, 2016 12:57

    Stuck in the Middle?

    Advice for the Mid-Level Runner

    Have you noticed that as time goes on, it gets harder to get faster? Early in our running careers, the gains come easy and often. Later on, it gets tougher.
    Here are 7 Tips for Intermediate Runners that will help push you along:

     

    • Change Things Up - If you fall into a rut or routine, find ways to change it up to prevent a lack of improvement.
    • Make Recovery a Priority - When it comes to running, recovery is very important. Don't push yourself into exhaustion. Make time for recovery.
    • Get the Necessary Tools - You're no longer a newbie, so get what you need to succeed as a runner. Foam rollers and Compression Apparel are essential for serious runners who want to prevent injury and recover from sore muscles.
    • Alternate your Shoes - One pair of shoes should be for shorter runs and one should be for longer runs. Check out THIS BLOG to find out more.
    • Make Realistic Goals - Don't compare yourself to "old" you from a few years ago. We are older now than we've ever been before. That might mean adjusting workouts accordingly.
    • Be Prepared to Change Shoes - Just because you've always worn a certain shoe doesn't mean it will always work for you. Be prepared to try out other shoes that might be better for you as you evolve as a runner.
    • Be Happy with Who You Are - Don't worry about what other people think. Unless you're a professional runner, your race times don't define who you are (even then, they only define your professional ranking). Be proud of your daily running accomplishments.

     

     

     

    Blogger Bria works at St. Pete Running Company as a customer service manager.


    5 DAY STREAK AT ST PETE RUNNING COMPANY May 27, 2016 12:14 1 Comment

    Let's Enjoy National Running Day All Week!

     

    We're celebrating National Running Day (June 1st), but we couldn't fit everything we wanted to do into one day. So we've expanded the event into a week-long celebration!

    The 5 Days of Running Challenge

    What is Streak Week all about? No, it's not nude running. It's a running streak of 5 Fun Runs hosted by St. Pete Running Company!

    Every day for a week starting on National Running Day (June 1st), we'll be hosting fun Group Runs for all levels, including walkers. Participants will receive one raffle ticket for each event they attend. There will be a drawing at the last event with the chance to win a gift card to St Pete Running Company.

    Take the Challenge and Win Prizes

    Each event you participate in you will receive a raffle ticket.  The more events you join us for the more chances to win a prize.  Everyone who participates  in the 5 Days of Running Challenge (walkers and joggers) will be entered in a drawing to win a St. Pete Running Company Gift Card!

    Run With Us For A Week

    DAY 1: Open Track Workout

    Wednesday June 1st at 6:30 PM (meet at Admiral Farragut)

    Track Night is a fun, formatted workout with expert coaches! Come early if this is your first track night (around 6:00 PM). If you haven't already, join our Run St. Pete Facebook Group. This is a great opportunity to check out the St. Pete Running Company track program at a hugely discounted cost (drop-in rate only $5). Meet at Admiral Farragut Academy Track, address 501 Park Street North, St. Petersburg.

    DAY 2: SPRC Fun Run

    Thursday June 2nd at 6:30 PM (meet at store)

    Our Thursday Night Group Run is always a Fun Run! Meet at St. Pete Running Company for this casual walk/jog.

    DAY 3: Friday Night Beer Run

    Friday June 3rd at 6:30 PM (meet at store)

    Join us for a Fun Run followed by beer! Meet at St. Pete Running Company for this casual walk/jog out and back on the Pinellas Trail. Then we'll enjoy some beers together afterward.

    DAY 4: Roll, Run, Roll

    Saturday June 4th at 9:00 AM (meet at store)

    Let's Roll! Join us for this awesome workout where you'll give your muscles some much needed foam rolling. This will be especially important during the 5 Days of Running Challenge. Meet at St. Pete Running Company. We'll spend 20 minutes foam rolling, then we'll head out on a very slow-paced jog for 20 minutes, and we'll finish up with 20 minutes of foam rolling. Your body will thank you.

    DAY 5: Sunrise Beach Run

    Sunday June 5th at 8:00 AM (meet at Caddy's on the Beach)

    This is the final Challenge in our streak. Let's Party! Join us for a Fun Run or Walk on the beach. We'll meet at Caddy's on the Beach located at 9000 W Gulf Blvd, Treasure Island, FL 33706. First, we'll run or walk a casual 5K or so on the beach. Then we'll celebrate Streak Week and enjoy breakfast and drinks at Caddy's. Specials just for us include $3 Mimosas / $5 Bloody Marys and 15% Off Entire Check. There will be complimentary bottled water. We'll also have a cabana just for our group. All are welcome! The drawing for a St. Pete Running Company Gift Card will take place here for all participants who completed the 5 Days of Running Challenge.

     

     

     

     

    Blogger Bria works at St. Pete Running Company as a customer service manager.


    9 THINGS YOU MAY NOT KNOW ABOUT SPEEDWORK May 13, 2016 17:54

    Track Program Underway with St. Pete Running Company

    Ready to take your running to the next level?

    The idea of speedwork, track workout, or anything involving the word "speed" might intimidate the average runner. Is that you? Then you'll be interested to find out these 9 things you may not know about speedwork from St. Pete Running Company owner Cody Angell.

    1. Speedwork is not just for fast people.

    Regular and newer runners can benefit as much if not more from going to the track weekly.

    2. Speedwork teaches proper pacing.

    Doing Speedwork can ingrain a sense of pacing. Being on a track regularly can teach how to "hit your splits." It also teaches how to manage effort throughout the duration of a run. 

    3. Speedwork is not the same thing as sprinting.

    Not all track runners are Usain Bolt! Even if you're running at a very slow pace, running intervals on the track will be beneficial. 

    4.  We refer to intervals as the wrong thing.

    Most of us think that during a track workout the "interval" is running. By definition the interval is technically the break between repetitions. For example, a 1-minute interval is basically describing taking a break between running. 

    5. Misery loves company.

    When running with a group of people on the track you'll find that it feels easier to perform the work than it would feel while doing it by yourself. 

    6. Accountability is a huge component of Speedwork.

    Having the knowledge that a group of people are expecting you to be on the track and to run with them is a powerful motivator. Also, if one runner in the group is having a bad day, the others runners can "pull them through" a workout. 

    7. Speedwork should be progressive.

    If done consistently, speed training should be progressive in nature. It should start easy and then increase the amount of work done each time. This can be done by changing the volume and intensity of the repetitions, or reducing the recovery between those reps. 

    8.  Speed Training equals better racing.

    We recommend simulating the race within training. Training on the track can often get you ready for your big day. Your body will know what it feels like to run at race pace. Running a race without doing Speedwork is like taking a test without studying. 

    9.  Track teaches more than just speed.

    Your body will learn better running economy. You'll be able to absorb lactic acid better. It's likely that your stride will become more powerful  and efficient if you add drills to the mix. Also, it gives your body something called after burn, which means you'll be burning more calories after running Speedwork than you normally would. 

    Ready for a safe and fun Speedwork environment?

    Join the Run St. Pete Facebook Group to get more info about the St. Pete Running Company Track Training Program. Feel free to ask the coaches a question, and check out the posts to see what has everyone so excited about Speedwork. Also feel free to visit the Training page on our site where you'll find more details and FAQs.

    We have assembled an expert coaching team to help you become more efficient and faster at running.

    Coaches:

    Chris McCaffrey, employee at St. Pete Running Company and Personal Running Coach.

    Dr. Brian Fullem, Clearwater based Sports Podiatrist, Author, Coach and former elite runner.

    Cody Angell, St. Pete Running Company.

     

    Check out this video from the most recent track workout!

     

     

     

     

    Blogger Bria works at St. Pete Running Company as a customer service manager.